Recovering...?

Discussion in 'Grappling Technique' started by Fandango, Dec 17, 2012.

  1. Fandango

    Fandango White Belt

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    Still new to BJJ and my body is slowly getting acclimated to the stresses of grappling. My question is this: what tequniques/ diets/ supplementation do you guys who train 4+ times per week use to not feel totally beat up every class? I train as much as my schedule allows, but I rarely feel "fresh" and usually feel pretty beat up... My diet is great for the most part and I supplement it with flax oil, protein, glutamine, and BCAAs and a joint supplement when I can afford it...

    Thanks guys!
     
  2. Melkesyre

    Melkesyre Green Belt

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    I only use Protein shakes and train about twice a day, might be because I am 16 years old though. I would recommend using the supplements you are using, and sleeping a lot, and I mean like a lot.
    After I started to train this much I feel like I can sleep up to 13 hours a day. If I go some days without sleeping well I start to feel it in my legs, so I guess, sleep a lot.
     
  3. DesertStomper**

    DesertStomper** Banned Banned

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    Dat dere fish oil.

    Other than that just eat well most of the time, it really makes a giant difference. Veggies, fruit, healthy fats, and plenty of protein. Check Diet & Supp FAQ for more info on diet.

    You're gonna feel beat up in the beginning no matter how many supplements you take, your body needs to adjust. Eat well, get dat fish oil, and give your body a little bit of time to adjust.
     
  4. Amave

    Amave Green Belt

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    Came in here to post this exact post!


    Eating clean and staying away from fats and processed sugars helps alot!

    Eat raw veggies and fruits w/e possible and take in a good amount of natural proteins like, lean red meat, chicken breast, etc.

    Your body will get used to the feeling of being busted up after about 2-3 months .

    took me about 2 months before i stopped having the puking feeling
     
  5. Higher Learning

    Higher Learning Brown Belt

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    no need to avoid fats, in fact you should eat quite a reasonable amount... just ensure it is the correct kind

    in terms of supplements i take nothing except fish oil, just eat clean
     
  6. Modern Warrior1

    Modern Warrior1 Purple Belt

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    This is my exact situation as well.
     
  7. luckyshot

    luckyshot Guest

    You will get used to it. Grappling is so many repetitive movements that your body will become efficient at them.

    It also helps to get into extremely good shape. If you do some hardcore conditioning routines such as what is posted below, your grappling days will actually become your "easy" days.

    http://www.rosstraining.com/articles/sequentialfatigue.html
     
  8. akimbo1887

    akimbo1887 Blue Belt

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    Im gonna agree with the 16 year old here and tell you sleep is your best friend, along with eating a good variety of healthy foods
     
  9. soda_popinski

    soda_popinski Orange Belt

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    How old are you? Age plays a big factor in recovery. Otherwise, eat healthy, sleep 8 hrs a night, and take time off when you are over training (should take a full week off every 2-3 months just like lifting weights).
     
  10. Jagcorps_esq

    Jagcorps_esq Red Belt

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    I use a steady diet of good proteins (like flat iron steak, chicken breast and salmon), the occasional protein shake, multi-vitamins and some good old Motrin to keep me training.

    Right now, I do three classes on Tuesday, Wednesday and Thursday, and sometimes I'll add in another class on Monday/Friday.

    I'm 38.
     
  11. Chris Beeby

    Chris Beeby Brown Belt Professional Fighter

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    I'm 21, so again assume age is less of a factor for me than for anyone older, but in addition to sleep, I feel strongly that stretching and proper intra-workout nutrition are important.

    Studies have shown (though I'm not citing my sources, this is the internet) that people who consume a 2-4:1 carb:protein drink 10 minutes prior up until 45 minutes after have increased protein synthesis, insulin sensitivity, recovery time, etc, etc.
     
  12. marian

    marian Orange Belt

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    Sleep.
    More fluids (both water & via food choices).
    More fruits & veggies, less processed stuff.
    Ice baths.
    Elevate your legs.
    Active recovery on the days you don't train jiu jitusu.
    Compression tights if you want to get fancy.
    Tracking your waking heart rate & temperature if you want to get nerdy.
    Also, from a coach ages ago: "Don't run if you can walk, don't walk if you can stand, don't stand if you can sit, don't sit if you can lie down, don't lie down if you can sleep." But I think this is only generally followed/necessary when peaking for a competition or during big base weeks.
     
  13. Fandango

    Fandango White Belt

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    I'm 25 and I've been training BJJ for about 3 months but I've been lifting/ boxing for a few years now
     
  14. Fandango

    Fandango White Belt

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    What about joint sups, I feel like an old man after I train...
     
  15. ABC

    ABC Silver Belt

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    I use a supplement for my joints, but I'm much older and have severe arthritis.
    If you want to use one, get Glucosamine HCL. It's the active ingredient in Joint Juice, but its much cheaper to just by the tablets at a store like Walmart.
     
  16. ABC

    ABC Silver Belt

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    Also, the 3 most important parts of recovery are getting enough fluids, rest and if you use any supplement, protein.
     

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